Overview
In most vinyasa flows Uttanasana comes early in the practice. Why? Because
it is a great way to loosen up and stretch your legs, back and arms all at
once. And, like all forward bends, the pose brings a certain calm and
presence of mind which helps your entire practice. Indeed, if we look at
the Sanskrit translation we are using a deliberate attitude to make a full
body stretch. The pose has slightly different names based upon where you
place your hands. If you hold your big toe it is Padangusthasana (Pad
meaning “foot”). If you put your hands under the balls of your feet it is
Padahastasana. Traditionally in Uttanasana your hands go alongside your
feet, but you can also simply interlace your arms and hold your elbows
with your hands, grab your heels or reach behind your feet and let your
hands overlap.
Preparation and Pose Tips
Let’s get started. Start with your feet together big toes touching (or hip
distance apart if you are a beginner). Lift and separate your toes and
place them back down. On an inhale, lift your arms and draw your navel to
your spine. Exhale, hinging at the hips. Now swan dive down and draw your
fingertups towards floor. Drop your head down and put your palms to the
floor, if possible. On each exhalation, draw the crown of head towards
your feet. Breath.
Benefits
Lengthens spineAds digestion
Hamstrings, shoulders, releases neck
Cleanes organs of throat, neck, head
Recovery and Counterpose
Release hands, engage abs and curl up. When releasing, bend knees to
protect lower back.
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